Name: Playbook - Brittany Ogus - Fri: UPPER W1
Uploaded: 2024-02-05T00:02:03.370Z
Duration: 60 min
Description: Fri: UPPER W1

Substitutions: can sub renegade rows for single arm rows with a band. Can sub the chest press for push ups of incline push ups. Z press can be done with a band. High row focus on eccentric and pause. Bicep curls can be done with band and dips can be subbed for wall or banded tricep overhead press

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Incline alternating dumbbell chest press

Z press

high row band

Seated bicep curls

- Place your hands on the front edge of the couch or chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Tricep Dips (Couch or Chair)

Bicep curls + tricep dips

Fri: UPPER W1

Carisse

Love love all of the workouts so much! I feel so great afterwards! ♥️ Thank you Brittany!!!!!

Bailey

Mon: LOWER Week1

Tues: UPPER W1

Wed: OFF, cardio, or mobility

Thurs: LOWER W1

Sat: FULL BODY conditioning

Sun: OFF, mobility, or cardio

Mon: LOWER Week2

One of my faves so far. Love the ab superset at the end- this mama of 3 needs some core engagement.

Fri: UPPER W1

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